AO: Homeboy Sucks

When: 08/11/2020


Number of Pax: 5

Pax Names: Cleaver, Full Monty, Gut Check, Jack Bauer, Viceroy,

Number of FNGS: 0

FNG Names:

QIC: Jack Bauer

Welcome to the ZOOOOOOOOM!


SSHs, High Knees, Butt Kickers, Merkins, Squats, Sun Gods

The Thang

EMOM – Every Minute on the Minute.  At the top of the minute complete the exercise, rest for the remainder, then start the next exercise at the top of the next minute.  Easy enough!

12 Burpees

20 Kettlebell Swings

30 American Hammers

25 Merkins

20 Goblet Squats

30 LBCs

60 Second Plank

Rest 1 minute.  Rinse and Repeat.  Completed 5 rounds just in time and we were smoked.

Naked Man Mole Skin

In the ZOOM WORLD it’s hard to follow and experience the F3 principles virtually.  We all know how “good” the gloom makes us feel.  But this ain’t about you.  The men of F3 and especially the men of F3 Cherokee will continue to fill this need.  They will continue to serve others and continue to live third.  There is still and will continue to be a need for the virtual BDs.  So sign up to Q if you think you can handle a virtual BD.  It’s challenging as a Q but it’s still a great workout.  Big shout out to GutCheck and Hooch for keeping this virtual BD going.  AYE!

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

F3 Cherokee